Why does my shoulder hurt when I reach overhead?
Why does my shoulder hurt when I reach overhead?
Reaching for a shelf, hanging the washing, or lifting something above your head shouldn’t cause pain. If it does, your shoulder is telling you something is off — and in most cases, the cause is highly treatable with the right assessment and approach.
Common causes of overhead shoulder pain
Shoulder impingement syndrome
This is the most common cause of overhead pain. It occurs when the tendons of the rotator cuff become compressed between the head of the humerus and the acromion (the bony roof of the shoulder) during arm elevation. You’ll often feel a painful arc between roughly 60 and 120 degrees of arm lift, which may ease as you raise your arm higher.
Rotator cuff tendinopathy or tear
The rotator cuff tendons are under significant load during overhead movements. Degeneration, overuse, or a partial or full tear can make overhead reaching painful or weak. This is particularly common in people over 40, overhead athletes, and those who do repetitive lifting at work.
Bursitis
A bursa is a small fluid-filled sac that cushions the tendons of the shoulder. When it becomes inflamed — through overuse, trauma, or as a secondary response to impingement — it can cause a deep aching pain that is particularly sharp with overhead or across-body movements.
AC joint dysfunction
The acromioclavicular joint sits at the top of the shoulder where the collarbone meets the shoulder blade. Arthritis or injury to this joint produces pain at the very top of the shoulder, often most noticeable when reaching across the body or lifting overhead past 90 degrees.
Poor scapular control and muscle imbalance
The shoulder blade must rotate upward and tilt back as you raise your arm. When the muscles controlling this movement — particularly the lower trapezius and serratus anterior — are weak or inhibited, the shoulder mechanism is compromised, increasing impingement risk and reducing pain-free range of motion.
What you can do about it
- Avoid activities that consistently reproduce your pain in the short term — but don’t rest completely, as gentle movement maintains tissue health and prevents stiffness.
- Strengthen your lower trapezius and serratus anterior — these scapular stabilisers are frequently weak in people with overhead shoulder pain and respond well to targeted exercise.
- Review your workstation or sport technique — repetitive overhead loading with poor mechanics is a common driver that must be addressed alongside treatment.
- Get a thorough assessment — shoulder pain has many overlapping causes and the treatment differs significantly depending on the diagnosis.
When to seek help sooner
- Sudden onset of severe shoulder pain or weakness following a fall or impact
- Inability to lift your arm away from your side at all
- Pain radiating down your arm toward your elbow or hand
- Significant swelling, bruising, or visible deformity at the shoulder
- Shoulder pain that has not improved after 2–3 weeks of rest
Shoulder pain with overhead movement is one of the most common things we treat at Epoch Health — and one of the most responsive to the right intervention. Let’s get your shoulder moving freely again.
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